Thread: push/pull/leg

It seems like a fucking lot of volume. Will you be doing this every week?

Originally Posted by NEW_IN_THE_GAME

Hello I have never tried this method before.

this is my plan .

8 weeks:
mondayush
tuesdayull
wednsesday:legs
thursday:off
fridayush
saturdayull
sunday:legs

I know training twice a week is bad, but i wanna see what happens

push
chest,triceps,shoulders

flat bb press: 3 sets 15,12,8
incline db press: 3 sets 15,12,8
db pullovers: 4 sets 25,20,15,10
decline db flyes: 3 sets, 15,12,8

pressdowns: 15,12,8,4
db extensions: 15,12,8,4
skull crushers: 15,12,8,4

military press: 15,12,8
arnold press: 15,12,8
db shrugs: 25,20,15,10(10second hold with each)
front lat raises: 20,15,10,5


pull
back,biceps

deadlifts: 20,15,12,8
lat pull downs: 20, 15,12,8
db rows: 15,12,8,4
tbar rows: 15,12,8,4

hammer db preacher curls: 15, 12,8,4
alt db curl: 15,12,8,4
bb curls: 15,12,8,4


legs

Squat: 15,12,8,4
lunges: 4 sets 30 steps each leg
leg curls: 20,15,10
leg extensions: 20,15,10

standing calf raises: 25,20,15,10,5
seated calf raises: 20,15,10,5

I wouldn't pyramid the weight like that every time (especially if I were doing everythign twice a week).

I would either choose a rep range to alternate between for example:

push (workout 1)- 4 sets x 5 reps (strength)
push (workout 2)- 3 sets x 8 reps (hypertrophy)
push (workout 3)- 4 sets x 12 reps (endurance)
repeat


that or I would choose a differnet focus:

push (workout 1)- heavy shoulders/light chest
push (workout 2)- heavy chest/light shoulder
repeat

legs (workout 1)- heavy quad/light ham
legs (workout 2)- heavy hams/light quads
repeat

etc...

Originally Posted by NEW_IN_THE_GAME

Hello I have never tried this method before.

this is my plan .

8 weeks:
mondayush
tuesdayull
wednsesday:legs
thursday:off
fridayush
saturdayull
sunday:legs

I know training twice a week is bad, but i wanna see what happens

push
chest,triceps,shoulders

flat bb press: 3 sets 15,12,8
incline db press: 3 sets 15,12,8
db pullovers: 4 sets 25,20,15,10
decline db flyes: 3 sets, 15,12,8

pressdowns: 15,12,8,4
db extensions: 15,12,8,4
skull crushers: 15,12,8,4

military press: 15,12,8
arnold press: 15,12,8
db shrugs: 25,20,15,10(10second hold with each)
front lat raises: 20,15,10,5


pull
back,biceps

deadlifts: 20,15,12,8
lat pull downs: 20, 15,12,8
db rows: 15,12,8,4
tbar rows: 15,12,8,4

hammer db preacher curls: 15, 12,8,4
alt db curl: 15,12,8,4
bb curls: 15,12,8,4


legs

Squat: 15,12,8,4
lunges: 4 sets 30 steps each leg
leg curls: 20,15,10
leg extensions: 20,15,10

standing calf raises: 25,20,15,10,5
seated calf raises: 20,15,10,5

thats what i have been doing for 5-6months y dont u do
monday: pull
tues. push
wed legs
thurs. push
fri. pull
?
i did this
mon. push
tues. off
wed. legs
thurs. off
fri. pull

OK, this is cool. I will read these later. I work from 430pm till 6 am tonight so yeah. i will read thee keep posting everyone.

Why did you say that training everything twice a week is bad? All I have been reading lately is how bad it is to train each muscle only once every week. Apparently high frequncy is good and all the stadard Mon-Wed-Fri, Chest/Tris, /Back/Bis/, Legs/Shoudlers routines are garbage. At least thats what I have been reading lately. I'm looking to start a higher frequency routine also.

You may possibly be able to work up to that volume eventually, but you have to ease your way into it. You can't just jump from a more traditional split to lifting 6 days per week at a high level of volume. That's kind of nuts in my opinion.

I like P's first idea of training the different performance related fitness attributes each session. That should help prevent general adaptation syndrome and overtraining in the long run.

cool info. thanks. I have done chest/bi, back/tri, shoulders, arms. 4 days split, then i went to
mon:chest
tues:back
wednesday:shoulder
thurs:arms
fri: legs

now i am at back-bi/ chest-tri/ shoulders/legs/

You don't address one important question. What happens after the Sunday workout? Do you take Monday off, making this effectively a 3 on, 1 off routine, or do you start the same cycle over again so that by Wednesday, you've worked out 6 days straight?